USA Hockey's American Development Model
16 & Under (16U)

Train To Train
Ages 15-16
For the 2024-25 Season, we will have ages 13, 14, and 15 at this level.

Good practice and training habits are developed during this stage. On-ice and fitness training programs should be individualized. While formal competition is included, the focus remains on learning the basics through training, with competition results being of secondary importance. Training volume will increase as athletes progress through the stage. Towards the end of this stage, athletes will likely begin to specialize in ice hockey. However, it is still recommended to participate in at least one complementary sport.

Sampling and Specialization: Although it is encouraged that athletes continue to participate in complementary sports for overall athletic development, lifestyle and social aspects, this is also the age when children should have the opportunity to either choose to specialize in a favorite sport or continue in sports at a recreational level. During late adolescent years (15-17) they have developed the physical, cognitive, social and emotional and motor skills needed to invest their effort into highly specialized training in one sport.

16 & Under (Midget Minor) 

• FMS incorporated in dynamic warm-up and fun speed, agility and conditioning games. 
• Strength and Power Development: Depending on previous training (training age) and instruction, athlete may need to start with body weight/light resistance training with focus on technique progressing to moderate-to-heavy loads. This is a key period for strength and power development. More advanced concepts can be applied if appropriate training age and qualified instruction such as eccentric-based training, complex training, velocity-based training and Olympic lifts and variations for power development.
• Maximal power and rate of force production in periodized manner; strength training + plyometrics
• Plyometrics: Moderate-to-high intensity plyometrics; multiple 2-foot hopping & jumping; box jumps; hurdle jumps (low intensity also appropriate) 1-2x per week
• Speed: Maximal speed; strength training focused on maximal strength + explosive exercises; complex training, plyometrics & strength training/explosive lifts
• Agility: Primary focus on reactive agility (60%); incorporation of FMS (20%) and change of direction (20%) technique thru warmups
• Conditioning: Acquisition of expertise through deliberate practice; combination of small-sided games, HIIT and repeat sprints

Note: Off-ice training techniques are important for safety. Dynamic sports like ice hockey require a wide range of movements that are NOT confined to a specific idealized technique and a high degree of movement variability is encouraged where safety is not compromised.

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